Babies often get a good head start on growing,
well before most women learn that they are pregnant. If you are already
eating a healthy diet at the time pregnancy happens, you’ll have
helped your baby get the best start possible.
Healthy eating can even help you to better the odds of getting pregnant in
the first place. Research suggests that the roles both men’s and
women’s bodies play in pregnancy can be affected by too much or
too little of some important nutrients.
Healthy food choices, before and during pregnancy, tie into how well
a baby forms and grows. Those choices also help a woman be the
weight that is healthy for her at each stage of pregnancy.
Eating habits are formed early in life so it is important that both want-to-be
parents set good examples. Start now.
Your choices…
For each statement, check the box that matches what is true for you:
Do
you eat regular meals and snacks?
Regular meals and snacks will give your body the energy and nutrients
it needs everyday. Be sure to eat breakfast, don’t skip
meals or go longer than 3 to 4 hours without eating. Some people
make the mistake of eating too little throughout the day, which
can lead to increased hunger later in the day and result in over
eating. Include foods from each of the 4 food groups at every
meal and foods from at least 2 food groups for snacks.
Do
you eat 5-12 servings of grain products each day?
These foods are your main source of energy. They are a good source of iron
and fibre. Choose whole grain breads and cereals, rice and pasta.
Do
you eat 5-10 servings of vegetables and fruit each day?
These foods will give you important vitamins and fibre. Choose dark green and
orange vegetables and fruit more often.
Do
you eat 3-4 servings of milk products each day?
These foods will give you a source of calcium and protein. Milk, cheese and
yogurt are some of the foods in this food group. Choose lower fat milk products
more often. (If you are allergic or have intolerance to milk, consult a dietician
for alternative sources of calcium.)
Do
you eat 2-3 servings of meat and alternatives each day?
These foods provide you with iron and protein. Choose leaner
meats, poultry and fish, as well as beans, lentils and tofu more
often. (Vegetarians who do
not eat eggs or milk products may need to consult a dietician
to ensure that they are getting enough iron, protein and vitamin
B-12 in their diet.)
Do
you eat small amounts of “other” foods?
Other foods are not part of the 4 food groups but they add taste and enjoyment
to eating. Sweets, snack foods and added fats such as margarine and olive oil
can be enjoyed in small amounts.
All “checks” mean you are making a difference to your own health and to the future health of your baby.
Coffee, tea and other beverages
It is important to drink enough fluid every day to prevent dehydration. The recommendation
is 8-10 glasses of fluid each day. Make water one of your choices. Other beverage
choices may contain caffeine. Coffee, tea and chocolate are some sources of caffeine.
Too much caffeine may result in a baby being born underweight. While planning
a pregnancy and during pregnancy limit your caffeine intake to 300 milligrams
(1.5 cups of coffee) per day.
Your meal ticket to change
No one food or food group will meet all of your needs. You should have a mix
of foods to get the vitamins and nutrients you and your baby need.
